Amp up your nutrition with quick and easy scrambled tofu! Loaded with protein, fiber and calcium, scrambled tofu is a versatile food that can be eaten on its own, in a wrap, piled onto a buddha bowl, and more!
When I transitioned from an omnivore diet to a plant-based diet, giving up meat wasn’t the hardest part for me; eggs were. Discovering scrambled tofu and all the added health benefits of switching were a huge game changer! This quick and easy scrambled tofu could be incredibly helpful in your own personal transition. If you’ve already given up eggs, for one reason or another, scrambled tofu is an excellent way to amp up your nutrition with protein, fiber and calcium.
Why tofu instead of eggs?
There’s an excellent graphic from Plant Proof that breaks down the nutritional difference between eggs and tofu. Pay close attention to these differences: saturated fat, sodium and cholesterol. Also, look at which one contains more calcium and iron per serving.
Preparing and Cooking the Tofu
Making scrambled tofu is incredibly easy and fast. I personally like to press my tofu and drain out the excess liquid to achieve a more crumbly texture. However, in a pinch, I have totally skipped the pressing and cooked right from the container.
If you’re going to press your tofu, you can do so in an actual tofu press or you can just set something really heavy on top and let the water drain out for about ten minutes.
When it’s time to cook, simply crumble the tofu with your fingers into a skillet, season, sauté for a few minutes and voila!
If you are trying to replicate scrambled eggs, I highly recommend acquiring India Black Mineral Salt. This salt is high in sulfur and iron which more closely replicates that eggy taste. You can find that salt at some local markets or here on Amazon!
Ways to eat Scrambled Tofu
Tofu in this format is really versatile. You can eat it just like you would scrambled eggs: plain with some fruit or toast. Another option is to pile it onto a buddha bowl with greens, veggies, some whole grains and fresh herbs.
Do you like wraps or sandwiches? I have put this tofu into breakfast wraps, or between bagels and croissants, or in sandwich wraps. How about Chinese-style fried rice? Did you know that a lot of those Chinese-style rice dishes are often made with scrambled eggs? In our veggie fried rice, we use the tofu instead! Throw it into rice or pasta for that extra protein kick.
Get creative! This format of tofu works with just about anything!
If that Mexican-style tofu bowl is calling your name, check out my homemade guacamole recipe.
Quick and Easy Scrambled Tofu
Ingredients
- 1 14oz block of extra firm tofu
- 1/2 tsp black salt
- pinch of ground pepper
- 2 tbsp nutritional yeast
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp turmeric
- 1.5 tbsp plant milk
- drizzle of olive or avocado oil optional
Instructions
- If pressing, press the tofu for 10 minutes. If not, skip this step.
- Set a skillet over a medium flame. Add just a drizzle of olive oil.
- Crumble the tofu into the skillet. Then season with all the spices.
- Add a splash of plant milk and gently sauté the tofu in the skillet for about 3-5 minutes.
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